Fitblr Friday: Scale the Wall
Today’s article is generally focused towards the trans masculine, though obviously not exclusively so. In trying to masculinize the body, one of the best things you can do is build your shoulders, chest, and back. This will offset wide hips for a V shape. A lot of people want to know what the best workouts are to accomplish this goal. Because not everyone has access to a gym, this Fitblr Friday, we created a workout designed to be done at home.
For all of you that like to get creative with your workouts, here’s some motivation:
You go to bed and wake up to find yourself in a place you’ve never been before. All around you, darkness looms. In front of you, there lay a giant wall and behind the wall, fire burning. From a distance, you see someone running towards you. They approach and start to speak to you as if they know you. They tell you that in their city, which lies beyond the wall, a team of evil warriors has taken over and has started to wreak havoc. They tell you that you are the only one who can save them, but they’ve barricaded the front gate entrance. To reach the city, you must climb the city’s massive walls.
Although it’s a dream, you feel as though all your life you’ve been training for this moment. In order to scale the wall, you’ll need a strong upper back, shoulders, and chest. To complete the first part of this mission, you must complete an exercise set in either Beginner, Intermediate, or Advanced and you must complete all sets.
Challenge yourself and good luck!
Today, Andrew has taken it upon himself to save a city near his town in Washington. He’ll be providing examples of some exercises to demonstrate proper form. If you end up saving a city, let us know how you did and what level you choose! We’d love to hear from you.
So this Fitblr Friday, we present to you:
Shoulder taps: keep the feet wide for stability, hands close together, head in neutral position, and raise hand to tap opposite shoulder. Goal is to keep the body as stable as possible.
10 Push-ups
20 Shoulder Taps
20 Mountain Climbers
40 Punches
20 Arm Raises
30 seconds Arm circles (each arm)
5 Inverted Bodyweight Rows
30 second High Plank (or until failure)
Complete 3 sets. Rest 2 minutes in between each set. If you cannot complete all reps in a set, that is ok! Do the best you can. SUPERHERO LEVEL: Rest only 30 seconds in between each set.
10 Diamond Push-ups
40 Shoulder Taps
10 Wide-Grip Push-ups
20 Side Plank Rotations
Pull-ups (until failure)
Chin-ups (until failure)
30 second Arm Hang
10 Inverted Bodyweight Rows
60 second High Plank
Complete 4 sets. Rest 2 minutes in between each set. If you cannot complete all reps in a set, that is ok! Do the best you can.
SUPERHERO LEVEL: Rest 30 seconds in between each set.
Handstand Push-ups (as many as you can do!!)
5 Clapping Push-ups
5 Spiderman Push-ups
5 Dragon Push-ups
5 Diamond Push-ups
20 Plank Walk-outs
Pull-ups (until failure)
Wall Hang (until failure)
50 Bridge Extensions
60 second High Plank
30 Shoulder Taps immediately after plank before resting
Complete 5 sets. Rest 2 minutes in between each set. If you cannot complete all reps in a set, that is ok! Do the best you can.
SUPERHERO LEVEL: Rest 30 seconds in between each set + additional 60 second Low Plank after High Plank
If you enjoyed tonight’s workout, check out darebee, where you can find similar bodyweight workouts with nerdy gaming themes!
In addition, their workout guides feature workouts for people who are disabled that can be done in a wheelchair, workout guides featuring women, and even have martial art training guides. Everything you need for a good night of fun and superhero training!
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